AO: RICHMOND HILL
QiC: Chop
Date: 08/04/2021
Title: Midweek compete:
Number of HIMs: 13
Brick, Bring it, Chop, Doobie, Duke, Fresh Prince, LiveWire, Salmonella, Shark Tank, Sleepless, Wild Thing, Yo-L0
Number of FNGs: 0
Name of FNGs:
WarmOrama:
4 August
Jumpin jacks x 15
Emperial walkers with squat x 10
Hall kicker x 10 – Prince with slick demo
Hi plank: hip extensions
Warrior pose
Cobra
Big arm circles –
Tha Thang:
Split’em and RAc’em
2 teams:
Course : each teAm Will complete 1 loop – making stops at 2 playgrounds – ( turf field and B’head east parks) start and finish line at flag pole. 1 team travel counterclockwise (first stop b’head park) then to turf park — then home. 2nd team reverse the route and home.
Remember ol’girl x 1 each team
Exercise: each team member does:
Whirlybird pull ups x 10
Whirlybird knee ticks x 10
Bonny B x 10 each leg
Big boys x 30
At turf park, same exercises , sub pull up bar for whirlybirds and step ups for Bonnie’s
Finish: full team is home all do burpees x 10 and then lying on back.
Breathwork
Superman’s
Cat/cow
COT:
COT
Prayers for our country and community for wisdom and safety. Prayers for with delicate vet surgery.